Thursday 10/31/2013 WOD
Happy Halloween!!
Warm up
3 sets of
30 secs each
Push press empty Barbell
Back squats Empty Barbell
Sonics
High knees
Strength/Skill
In 15 Mins build up as heavy as you can. No failed reps!
-Taken from the rack-
2 Push Presses
1 Jerk
Training (Met-Con)
For time
“Jacobs Ladder”
20 HSPU’s
40 Pull ups
50 Russian KB swings (53/35) (70/53)
60 HR Push Ups
70 Weighted Ab Mat Sit ups
Scale options
HSPU
-Sub HSPU w 10 Wall Climbs
No pikes on boxes
-Use bands on Pull ups or Sub ring rows. Rings to chest. Use left side of room for rings, right side for PU
2013 10 30
Shout out to Mark for doing a chipper in full Mario costume.
15:09 RX (53# KB, 45# Ab Mat)
Impossible to do in a wig.